The Brain-Gut Connection
By: Melissa Tanner, Ph.D.
The brain is regarded as the sole command center of the body—the CEO in charge of complex processes like cognition, emotion regulation, and influence of mood states. In addition to these functions, the brain impacts gut health; negative thoughts, emotions, and moods originating in the brain contribute to conditions associated with gut dysfunction, such as irritable bowel syndrome (IBS), constipation, diarrhea, and upset stomachs. Consider the “butterflies in the stomach” sensation that can go along with anxiety.
Recently, however, it has become clear that the brain-gut connection is bidirectional, meaning that gut function also impacts brain health. In other words, the foods we consume can impact our immune system functioning, neurotransmitter production, and brain inflammation, all of which have been implicated in the development of neurological and psychiatric disorders, such as Alzheimer’s disease and Depression. Therefore, in the interest of optimizing brain health, the BCAT® Research Center advises that you incorporate more of the following substances into your diet:
Omega-3 Polyunsaturated Fatty Acids
What are the benefits?
They mitigate depressive symptoms in individuals with major depressive disorder and boost communication, improve social and depressive-related behaviors, and enhance cognition in healthy individuals.
Where can you find them?
Mackerel, salmon, cod liver, oysters, sardines, anchovies, caviar, flax seeds, chia seeds, walnuts, soybeans, edamame, refried beans, tilapia, canola oil.
Fermented Foods and Milk Products With Probiotics
What are the benefits?
They alter brain activity, thereby playing a role in modulating pain sensitivity, stress responsiveness, mood, and anxiety.
Where can you find them?
Yogurt, kefir, sauerkraut, cheese.
Fiber
What are the benefits?
It reduces secretion of the stress hormone (cortisol), suppresses the neuroendocrine stress response, and increases attentional vigilance to positive vs negative stimuli.
Where can you find it?
Raspberries, pears, apples, bananas, oranges, strawberries, green peas, broccoli, brussel sprouts, potato with skin, sweet corn, cauliflower, carrots, whole-wheat spaghetti, barley, quinoa, oat bran muffin, oatmeal, brown rice, whole-wheat bread, lentils, black beans, baked beans, chia seeds, almonds, pistachios, sunflower kernels.
Polyphenol
What are the benefits?
It combats oxidative stress and stimulates the activation of molecules that aid in synaptic plasticity, a process that underlies cognitive function.
Where can you find it?
Red grapes, berries, lentils, cocoa, green vegetables, apples, red wine (in moderation), cherries, cinnamon, walnuts, tea, kiwis, rhubarb.
Tryptophan
What are the benefits?
It increases serotonin levels in the brain, thereby improving control over social behavior in patients and individuals suffering from disorders or behaviors associated with dysfunction in serotonergic functioning (e.g. depression). It also promotes social behavior in healthy individuals.
Where can you find it?
Turkey, Poultry, Fish, Crab, Spinach, Bananas, Dates, Eggs, Oats, Pumpkin seeds, Sesame seeds.
For more information on brain-healthy behaviors, please visit www.enrichvisits.com and check out Brain Health as You Age: A Practical Guide to Maintenance and Prevention, a book co-authored by Dr. William Mansbach, creator of the BCAT® Approach and the ENRICH® brain health program.